WOD

Yoga 10am
Open Gym 11-1

Opener:
300m OH Carry (55#/35#)

Headliner:
3 Rounds
20 Cal Row
30 HRPU
40 KB Snatches (53#/35#)
50 Situps
60 Double Unders

Strength:
Back Squat 3-3-3-3-3

Headliner:
“Grace”
30 Clean and Jerks (135#/95#)

After Party:
TBA

Opener:
Turkish Getups 6-4-2

Metcon:
2 Rounds
30 Wall Balls (20#/14#)
30 Pullups
30 Box Jumps (24″/20″)

Finisher:
400m Airdyne

Opener:
5RM Hang Squat Clean

Headliner:
3 Rounds
T2B
Front Rack Lunges (75#/55#)
Bar-Facing Burpees
Rest
Running Clock, 1 minute per station.

Finisher:
ME3 – Handstand Hold

Strength:
Bench Press 10RM

Metcon:
4 RFT
Run 400m
25 KB Swings (53#/35#)

Finisher:
500m Row

Headliner:
5 Rounds (115#/75#)
12 Snatch Grip Deadlifts
9 Hang Power Snatches
6 OH Squats

After Party:
AMRAP3 – Medball Situps

Partner WOD:
150 Thrusters (95#/65#)
100 Double Unders
50 Strict Pullups
EMOM 5 Burpees

Strength:
Deadlift 5-5-5

Metcon:
AMRAP12
3 HSPU
6 Box Jumps (30″/24″)
9 KB Swings (70#/53#)

After Party:
800m Airdyne

Skill:
Muscle Up

Metcon:
“Nancy”
5 Rounds
400m Run
15 OH Squats (95#/65#)

Finisher:
AMRAP3 – Barbell Roll-Outs